Here's How To Train Harder on the Bike for Faster Splits

Training for Ironman in a smart and efficient manner is more than just logging lots of miles.  To race effectively and near your potential, you need to incorporate a steady diet of threshold work too in order to 'raise the ceiling' and enable a faster pace across the entire intensity spectrum.

In this short video, I talk about threshold training on the bike and why it's important to also 'monitor the gauges' and listen to your body.  And while I like my athletes doing some of their quality work on the roads, I really feel that trainer work is even more effective in getting the most bang for the buck.   We have a number of solid LTHR workouts in the Spinervals series, but two of my current favorites include:

22.0 - Time Trialapalooza
36.0 - Warrior Training

Both are pace based sessions that simultaneously boost your tolerance to increasing intensity while also teaching you to pace yourself more effectively. "Burning matches" too fast in these workouts quickly and painfully teaches you pacing discipline.  Here's a good example of a set for you to try:

W/up 15-20 minutes
3 x 10 min. LTHR (80-85 rpms) @ 3 min. recovery (NOTE: try to build intensity for each 10 min. rep.  Start the first 10 min. rep at just below threshold. Push the second rep a little harder and then let it all hang out for rep #3.  Try not to allow for power to decline on rep #3, and you've done a good job of pacing yourself through reps #1 and #2.)
Cooldown 15-20 min.

Once or twice a week during your in-season training phase, be sure to add LTHR workouts into your routine and you'll see significant improvements in your bike split as well as increased energy reserves for a faster run time.

Good luck!
-Coach Troy

p.s. The Spinervals Super6 - Phase II, Strength & Speed Program starts Feb. 13th. It's free and builds on your early season base development. Visit our FB page to learn more and to download the plan.

Great Quote - Remember It

I am a huge fan of inspirational quotes and phrases.  They help to keep me focused and remind me of what it takes to be at the top of my game.  Here's a recent favorite from an unknown author, that I think you'll enjoy. Print it out and post it to your fridge or near your computer.

Train smart,

Troy

www.coachtroy.com

The Spinervals SUPER 6! It's Awesome, It's FREE, It starts JAN. 2, '12!!

Welcome to The Spinervals Super 6.  Why is it called the Super 6? Because by following this training regimen over the next 6 weeks you’ll discover a new level of fitness and be on your way to achieving all of your personal fitness goals and objectives in 2012.   6 DAYS A WEEK FOR 6 WEEKS = RESULTS! 

Workouts will be posted daily on the Spinervals Facebook page and target the needs of the triathlete, cyclist and general fitness enthusiast including suggestions for bike workouts, running workouts and cross-training sessions for strength and flexibility development.   PLEASE NOTE: THIS WORKOUT REGIMEN IS NOT DESIGNED FOR BEGINNERS. YOU NEED A SOLID BASE OF FITNESS PRIOR TO STARTING THE PROGRAM. 

The plan is designed to include from 1-2 hours of training during the weekdays, a long weekend workout and a day off, totaling 11-15 hours of training per week.  There are also a few ‘wildcard’ days and workouts where you can add some variety to the schedule, or even take an extra day off if needed.  You’ll do some benchmark testing near the beginning and again at the end of the program in order to measure your progress. The overall flavor of this 6-week block of training is aerobic base and technique development, with a weekly dose of interval or tempo work... to keep it real! 

AS WITH ANY TRAINING PROGRAM, IT’S IMPORTANT TO MONITOR YOURSELF AND LISTEN TO YOUR BODY.  Go easy or take an additional day off as needed. Stay healthy and injury free.

Triathletes will notice that there are 3-4 days of aerobic foundation run workouts planned each week.  Some more experienced triathletes may wish to add another run each week to the plan or boost volume and/or intensity.  Non-runners are asked to substitute other means of low impact cardio training (i.e. elliptical machine, rower, stair-climber, etc.) in place of running.  And who knows… maybe this will encourage some athletes to add running to their fitness routine and try a tri! (Sorry, swim training was not included in this plan. We have lots of event specific training plans available for triathletes, including Ironman plans. Go HERE, http://www.coachtroy.com/products/department27.cfm, To learn more.)

We’ll be using heart rate and/or power to focus on various energy systems, so familiarize yourself with our training zones found HERE (http://www.spinervals.com/public/department110.cfm).  It’s up to you to choose your daily sessions (or do them all!) to suit your particular athletic needs and goals.  You can receive the added benefits of having workouts delivered daily to your inbox and to log your training progress by registering for a FREE Training Peaks account attached to me as your coach.  Click the following link or paste it to your browser in order to download the plan to your trainingpeaks calendar, starting Mon. Jan 2, 2012:    https://home.trainingpeaks.com/training-and-nutrition-plans/purchase.aspx?p=28161&af=coachtroy&cid=338046
(Note: If you already have a trainingpeaks account, you can purchase the plan for FREE and then apply it to your calendar. Contact TrainingPeaks customer support if you have any technical website related questions.)

Each day, you’ll train according to the workout plan.  And to keep it fun while being accountable to your plan and the other athletes from around the world joining you, you’re encouraged to log your workout comments each day on the Spinervals Facebook Page.  There’s nothing like sharing your results and accomplishments in public to keep you honest and on track!

And since research has proven that people who attach themselves to social groups and events tend to ‘stick’ with things longer and enjoy the experience more, I encourage you to get at least 3 of your close friends to join you in doing the program. Sure, it’ll be challenging at times … and that’s when you might need some camaraderie in order to get the workouts done.  After all, misery loves company!  So, enlist 3 friends to join you by forwarding them this information. Who knows, it might just help them change their lives for the better!

Here’s a list of the recommended workouts videos in my training series for this 6-week phase of training.  Daily optional workouts are recommended for your convenience, in case you don’t have the recommended title. (Members of Spinervals.com receive a 20% Discount on all DVD purchases. Go HERE , http://www.spinervals.com/public/10.cfm ,  to learn more and save some dough.)

Spinervals Competition Series: (Catalog link HERE, http://www.spinervals.com/products/department12.cfm)

5, 16, 17, 18, 21, 23, 26, 27, 28,  30, 31, 33, 34, 35, 36, 37, 38, 39

Strendurance 12-Week Progression (http://www.spinervals.com/products/department14.cfm)

Flexible Warrior Athletic Yoga - Volumes 1, 2, 3, 4, 5 (http://www.spinervals.com/products/department6.cfm)

At the end of the Super 6 Program, you’ll find that your overall fitness level is rockin’ and you’ll be ready to attack a more specific “pre-competition” phase of your training progression as the indoor training season starts to come to a close.  Oh, and be on the lookout for a continuation of the Super 6!! 

Good luck and get on it!

- Coach Troy

www.coachtroy.com

P.S. If you are a participant in the 32-Day Challenge, you need to consider taking a day or two OFF after the last workout in the challenge to regroup and get ready for the Super 6 phase of training.  I would suggest 48-72 hours of 'easy exercise' for most athletes prior to jumping back into a new regimen. Good luck!!

Disclaimer: This and all training programs can be dangerous to your health if you are inadequately prepared to do them.  See your doctor and get his approval prior to starting this training regimen. By participating in this plan, you do so at your own risk and release Troy Jacobson and affiliated companies and persons from liability.  

Behind The [Ironman] Scenes With Coach Troy

Ironman Arizona was fun to watch and be part of again as the official coaching partner of IRONMAN. Congrats to everyone who accomplished their Ironman goals in 2011!

Check it out as I discuss getting started in the sport -- and why I love coaching -- in this short video clip by IronmanLive:



What are your big race goals for 2012?  Lock it down and start getting ready!

Happy Holidays!
Coach Troy

p.s. If you're not already taking the Spinervals 32 Day Challenge , you should be!

2011 Spinervals Challenge! | U Have What it Takes?

C'mon everyone... take the Spinervals Challenge with me! 

This is cool.  The 2011: 32 Days of Spinervals Challenge!! YEAH!! If you are looking for a great  challenge this holiday season to keep your mind sharp, your legs powerful and your mid-section solid, read on.

How did this idea come about you ask? Well, I wish I could take full credit for it but the genesis of the concept came from an avid Spinervals user who did 30 consecutive days of Spinervals, starting with 1.0 and going through 30.0.  I thought it was a little nuts, but after further consideration, realized it was a great idea.  In fact, this athlete said he experienced incredible gains in fitness (and loss of fat) over the 30 day period... and why not! While there's no "rhyme or reason" to the order of the workouts if done in that manner, the reality is that the random combination of hard interval days, aerobic days, technique days and endurance days really do make for a well-designed training program.  Cool!

So, the 32 Days of Spinervals Challenge leverages that same idea but will be a bit more refined.  The challenge will be HUGE however, as I KNOW how much all fans of Spinervals like to suffer (wink wink). After all, if I make it easy than anyone could do it.... I want to make it a true test of your physical and mental endurance and toughness and for those who complete the program to be in a select group.  Best of all, if you manage to get through the 32 days as intended (or even some of it, for that matter!), I believe you'll see tremendous improvement!! Keep in mind however that you'll need to 'dig deep' at times to force yourself through some of the harder sessions and the wearing down effect of training day after day.... after day. Hmmm.... it's starting to remind me of Ironman, Leadman or other Ultra race events.  LIKE!;)

Here's how it works.  Starting on Dec. 1, 2011 and finishing on January 1, 2012, you'll do a Spinervals Workout each and everyday (or a similar road session) according to my plan I post to our Facebook page or load onto Training Peaks, on which you have the option to register for a free account.  Knowing that everyone won't have every video title recommended for the program, although you can buy them, I've included some variation with the workouts... but not much.  Each day, participants in this event need to let us know that they finished the day's workout on our Facebook page.  This will keep you honest (no cheating please!) and accountable to your team members.  You'll get some positive feedback and motivation from me and other Challenge participants too (NO SLACKERS ALLOWED!).   Furthermore, since the program will be loaded to Training Peaks, you'll be able to log and track your results each and every day, as well as receive workout reminders from me in your email in-box every night.  We'll essentially be training as a team and pushing each other day after day to get the workouts done with 100% compliance all the way through to the finish line... NO ONE QUITS ONCE YOU GET STARTED!

BECOME AN OFFICIAL FINISHER
Those people who complete the entire challenge get rewarded in a few different ways. First of all, the fitness gains will be amazing and you'll LOVE how you look and feel!   While your friends are gaining weight over the holiday, you'll be leaning down and increasing your power, VO2max and overall endurance.  Next, finishers will receive a free 6-month Spinervals Team membership, good for discounts on our products, camps, training services ,etc.  Also, your name will be listed on our website as an OFFICIAL FINISHER of the 2011 Spinervals Challenge!  And finally, you'll have the bragging rights to say that you completed the inaugural Spinervals Challenge (remember those first crazies who did the very first Ironman??). All good stuff for simply training your butt off and getting into the best shape in your life, eh?!

Here are the general rules and regulations.  Again, we're working on the honor system, so it's my hope that everyone is honest with themselves and with everyone else. No one likes a cheater who only cheats themselves! If you miss a workout, fess up... admit it and move on with the plan, ok?

Rules and other misc. thoughts:
1. You must do every workout listed in it's entirety to be considered an Official Finisher. Varying the intensity at times is fine, but you must do the intended duration per session. (i.e. A 1 hr 30 minute session means you're riding for 90 minutes, period!).

2. You can substitute up to 20% of the indoor training rides with outdoor rides and still qualify to be an Official Finisher.  I know that a sunny, crisp 55 deg. December day in the Northeast or upper Midwest makes it impossible to sit on that dang trainer... so you have some leeway here.  ;)

3. I encourage you to register for the free basic trainingpeaks account. By doing so, you'll automatically receive the workouts in your email as well as be able to log your results!

4. It's encouraged to enlist other people to help you during the challenge! Get a group together in your basement and suffer to Tough Love! Don't do it all alone!

5. This isn't a rule, but I'd like to request that you post to our Facebook page (Here) at least once a week (if not Daily!!) about how you're progressing and your thoughts and feelings on the whole shabang.  Let's have some fun with this and really push each other to ride and get the work done!

6. Also not a rule, but it would be great to 'rope' a friend or loved one into the Challenge who needs a little bit of a kick in the pants to shape up.  After all, the New Year is at the end of the program and what a great way to enter the New Year being leaner and fitter than you were before Christmas!

7.  As with any endurance event, you need to be responsible for your own personal health and safety.  That means you should get the green light from your physician before starting the challenge as well as "back off" if you feel any unusual aches or pains during the training process.  Push yourself and don't be a wimp... but also be smart and know your limitations!

8. Eat for performance during the 32 day training cycle.  A poor diet will almost guarantee your failure, so make certain that you're nailing all of your nutritional needs before, during and after workouts.

9. Maintain a good sense of humor.  No one is making you do this... you brought the torture upon yourself!

Here are some FAQS:


1. Question: Do I need to have Spinervals DVD's to participate and if so, which ones do I need?

A: Ummm, duh! - it is called the Spinervals Challenge, so YES... you will need to use Spinervals! While you can do and use whatever workouts your heart desires,  ideally and to get the most benefit from the program, you'll have one or two workouts in the series targeting each of the basic intensities and skill development areas as seen below:

Recommended Videos to Consider
- Aerobic Base Builders | Including 16.0, 17.0, 18.0, 21.0, 25.0, 39.0
- Aerobic Endurance | Including 5.0, 9.0, 13.0, 26.0, 30.0, 31.0 and On The Road 2.0, 4.0, 5.0
- Threshold Training | Including 2.0,  7.0, 11.0, 14.0, 19.0, 22.0, 23.0, 24.0,  27.0, 32.0, 34.0, 35.0, 41.0
- Power & Speed Training | Including 20.0, 23/C, Team Sports Vol. 1 and 2
- Interval Training w/ Variety | 1.0, 3.0, 6.0, 10.0, 23.0, 29.0, 33.0, 36.0, 37.0
- Technique Training | 8.0, 12.0, 23A, 38.0

Most of the titles listed above can be found by clicking HERE. And if you'd like to purchase discounted bundles of several titles, go HERE.

You can also choose to substitute other titles from our Fitness and UltraConditioning series, as you see fit. See... I'm flexible!

And to really make this an effective and challenging 32 days, I'll be making suggestions regarding strength training throughout the plan... including the Strendurance 12-Week Progression.  Check that out by going here.

2. Question:  Does this cost me anything?
A.  All it'll cost you is the initial investment in the DVDs that you choose to use during the 32 days, and that's it!  And if you don't want to buy them or don't already have some, borrow them from a cycling buddy! Please don't just 'rip' or download pirated videos... or we'll have the FBI knocking at your door. ;)  The 32 day plan and participating in it is FREE, I just ask that you tell ALL of your friends how you got so fit, strong and good looking at the end of the 32 day training period. ;)

3. Question:  How do I get started?
A. It's as simple as falling off a log.  If you want to use the free training peaks account, you can register for one by clicking HERE.  If you already have an account, simply assign me as your coach.  Once you do this, email us at info@spinervals.com and place in the subject line, Spinervals Challenge, and then mention your full name and that you registered for a training peaks account.

Otherwise, watch this blog and our facebook page daily as workouts will be posted as well as video titles to obtain.

4. Question:  If I use training peaks, when will you load the plan to my TP calendar?
A. The plan will be loaded by the 30th of November, if not sooner, for your review.  Please register for an account asap and let us know per question 3 ASAP.

If you have additional questions, let us know at info@spinervals.com and we'll be glad to help you out.

To summarize, this is to be a fun, social, facebook centered 32 day ultra-endurance challenge where you'll be using the Spinervals cycling program to boost your fitness with other athletes from around the world!  It starts Dec. 1 and is over on New Year's Day.  Workouts will be posted on Facebook each day or you can register for a free trainingpeaks account to track your progress more effectively.  I encourage you to post to our FB page daily your results for added accountability and to help motivate other participants.  You'll finish the year with a BANG and go into the New Year with your highest fitness levels ever!!! WHOOOT!

That's all for now! Let us know if you'll be taking this challenge with us or email with any questions! Get on it.

Good luck and train smart,
Coach Troy

You CAN Train Less to Achieve Ironman Success

“Time is what we want most, but... what we use worst.”  

~Willaim Penn

Having fun on Alii Drive.

Long bike rides, runs and swim workouts blend together week after week as the training hours add up.  You review your training log notes and suddenly realize that, combining preparation and travel to and from workout venues, you’ve committed over 20 hours per week of your precious time to your training for your upcoming Ironman.  This happens week after week… after week. Have you ever asked yourself if you can train less and still accomplish your Ironman triathlon goals?

I used to ask myself this question frequently in the late 1980’s and early 1990’s when Ironman racing was considered extreme, even among endurance sports junkies.  I consumed article after article on long distance training and read about what the top pros were doing.  High volume was in vogue and the stars of our sport at the time were reportedly spending 40 hour (and more) weeks on the roads and in the water, swimming, cycling and running.   25,000 yds. of swimming, 400 miles of cycling and 60 miles of running were common weekly totals.  The more, the better... you had to pay the price.

And the truth is, in order to be successful at events like Ironman,  it does require boatloads of training and consistency… don’t let anyone tell you otherwise.  I discovered this first hand when I ramped up my cycling workloads in my late 20’s to see “what I could do” on the bike and it paid off… I finally cracked the 4:45 bike split barrier on a couple of occasions.  Higher volume works when it comes to Ironman training, but how much volume is ideal for you and what are the sacrifices you'll need to make?

The issue is time for the age grouper.  I don’t know about you, but nowadays as a father, business owner and generally all-around busy guy in my early 40’s, the luxury of “training lots” is out the window. And honestly, even if I had the desire to “train lots”, I probably wouldn’t out of fear of getting injured, an inability to recover well due to age and just plain old guilt! I mean, let’s face it…. your 7-hour long day of training could be spent doing much more rewarding and productive activities like: a. playing with your kids, b. volunteering to help others or working on your next business project or c. “smelling the roses” and relaxing after a hard week of work.  I hear rumors of top amateurs who train 25+ hours per week and I can't help to wonder if the sacrifices they make to go a little bit faster is worth it.   I need more results out of a lesser time commitment… and I bet you do too.

As a coach and long time athlete with lots of personal experience, I’m convinced that you can get pretty darn close to your athletic potential, within a few percent, with lower volume and more focused and consistent training, certainly in shorter races and even for distances as long as Ironman.  I just proved it to myself again in Kona this year as I posted a 9:22, only three minutes slower than I did exactly 20 years ago with just around half of the weekly training volume! Even my best time in Kona, an 8:54 in 1993, required a huge jump in weekly workloads to eclipse my time of 9:19 in 1991.  An increase in weekly training time of 30-40% yielded a result that was only about 3-5% faster on race day.   If I was racing as a full-time pro to put food on the table, that sacrifice might be worth it.  However, if you’re an age grouper training and racing for personal satisfaction, it makes less sense in the all important "time / pay back" equation.  How much is YOUR time worth on an hourly basis and what is the “cost” of training more than you need to?

I have compiled a list of a few “nuggets of Ironman Wisdom”  on the topic of training less and getting more out of it that you may wish to consider.  And if you find these compelling and thought provoking, you might want to consider some personal coaching down the road to help you execute them in your program.

Determine:  What size Engine is under your Hood?

Top Ironman Pros in the 8 hr 15 – 30 min. range have an 8-Cylinder with a Turbo.  Those from 8:30 – 9 hours have an 8 Cylinder without the turbo.  Elite Amateurs have an inline 6 with a supercharger and mid-pack athletes are sporting a nice, steady 4 cylinder.  We are all born with a certain number of cylinders and it’s our goal as endurance athletes to maximize the horsepower they can generate.  Come to grips with the size of your engine and do your best with it.  After a few years of consistent and steady Ironman training and racing, you’ll get a good sense of your time at the distance, or where you rank.   I've found it takes around 5 Ironman races to discover it.  At that point, if you’ve been training properly for Ironman all along, It’ll likely take huge increases in volume and intensity (or other extraordinary changes to your training plan, and lifestyle) to realize relatively small gains in performance.  Is it worth it?

Frequency Frequency Frequency Frequency…..

The best runners in the world, the Kenyans, run 3 times a day.  The best swimmers do doubles daily and the best cyclists spend 4-6 hours per day on the bike during key build phases.  Frequency is the key. Swim, bike and run…. In small doses each and almost everyday. 

Base is the Key

You are always building base.   Like bricks stacked one on top of another in strong building foundations, your aerobic base is accumulated through miles in the legs (and in the pool).  Year after year, you should focus on changing your physiology to get the most horsepower out of your engine as possible. Athletes I coach, especially newbies, see a focus on base early on... and often times comment how that approach helped them reach higher levels several years into their tri careers. 

Point of Diminishing Returns

Every workout has a point of diminishing return where the longer you go, the more fatigue you create and the more open you become to injury.  Of course, this is different for everyone, and only through trial and error will you discover that “point of diminishing returns”, but in my experience, most age group athletes go over it regularly.  Will a 4-hour aerobic run benefit you any more than a 2.5 hr aerobic run will? How about a 7 hour long ride compared to a 5-hour long ride?  Or, will the extra training break you down and reduce the quality of the workouts during the rest of the week? Remember, training adaptations are a result of chronic, cumulative stress/recovery cycles… as an age grouper, mega-workout sessions should be reserved for rare occasions and for race day.  For me, 4 hour rides tend to be my maximum “long ride” and 2 hours my maximum long run.  I recover just fine and can bounce back to train well for the rest of the week.  Find yours. 

Think about the Day before and the Day After

Always think to yourself, “how will this workout today be affected by yesterday’s workout and how will it impact tomorrow’s session.”.  Be aware of how one workout fits into your week, relates to the workouts around it and if it’ll set you back, or help move you forward.

Small Daily Doses

Try keeping your volumes lower in each sport while training each sport more regularly throughout the week.  Instead of doing three, 3000 yd swim workouts, try doing four or five 2000 yd workouts a week.  Or instead of riding your bike 3 days a week, ride 5 days a week for shorter distances while making your quality days even higher quality.  I know of these cool indoor workout videos called Spinervals, designed specifically for this purpose. ;)

Intensity Counts… but not Too Much

You don’t have to obliterate yourself every time you do an interval session! In fact, the rule of thumb is to always finish a quality workout feeling as if you could do a little more. Remember… think about how today’s workout will affect tomorrow’s workout (or the workout later in the day!).

Pay Attention to the Details

In addition to training smart, you need to focus on the other areas of your life that have a direct impact on your performance (and overall health) including your nutrition, recovery and your mental well-being.  By training with less overall volume and not flogging yourself constantly, you’ll find that your mind is clearer for other important things in your life, and your body won’t be tetering on the edge of breakdown all of the time.

Discipline Yourself to Go Easy

Aerobic training is not hard training, yet it’s probably the most important training sessions you’ll do as an Ironman athlete.   As a coach, the hardest part of my job is convincing a serious athlete to slow down!  Avoid allowing every aerobic workout becoming a race pace session somewhere in the “gray zone” and don't overdo the hard intervals.  This is counterproductive in developing your aerobic base for long term gains!

Train Year Round

After your season is over, give yourself a break of a few weeks. When it’s over, jump back on the horse and start building your base again.  Focus on technique in the area’s where it’s needed most. Near the start of your season, a training camp where you spend 4-7 days of higher volume training is a good idea to give you a 1-2% boost in aerobic capacity and set the tone for the rest of your season.

Have a well conceived Plan

Your Ironman training cycle should include a block of higher volume training sometime during the 8-weeks leading up to race day.  Workouts don't need to be epic, but a little longer than your normal workloads.  You'd be amazed of what even 3-4, 2-3 hr days in a row of aerobic paced riding can do for your fitness.  Again, consider how one day rolls into the next and impacts recovery.

Know Thyself

Dial in your paces and your zones. Know what makes you tick through using a HR monitor or powermeter to maximize the purpose of each session.  In Kona this year, I knew that I had to race within myself to achieve my goals and I leveraged my HR monitor as my personal tachometer as a result of training consistently with it... hitting my splits close to perfection on the bike and the run while staying within my engine size and not needing medical attention at the finish line.

Train Indoors More

Boring, yes. Effective, absolutely! That hour on the trainer or 40 minutes on the treadmill will force you to focus on what needs to be accomplished during that particular workout session.  Even here in sunny Tucson, I spend 2-3 days indoors on the bike and/or treadmill doing short, focused workouts.  It's amazing how fit you can become with a 45 minute trainer ride followed by a 30 minute treadmill run! 

Be clear, if you commit to Ironman training as your second job (or first job) and put in the big work, you will go a little faster... probably about 3-5%, and that might be what you're looking for.  However, I'm convinced that you can get pretty darn close to your Ironman potential (and meet your short course potential) while maintaining some balance with an approach that emphasizes smart training that's consistent and that maintains your health and life balance.  Good luck and feel free to contact me with any questions or comments. 

Train smart, 

Coach Troy

Troy Jacobson is the Official Coach of Ironman, creator of the Spinervals Cycling series and the head triathlon coach for Life Time Fitness. A former pro in the 1990's, he now competes as a Masters athlete while coaching other age groupers throughout the world.  For other Ironman related articles and race reports, browse this website. And for more information about his training plans and personal coaching, visit www.coachtroy.com

My Pre-Ironman Perspective | T-24 Hours

Training on the Queen K. It's a long hot road to that finish Line.

As I’m writing this, it’s less than 24 hours until the start of the 2011 Ironman Hawaii! First, I wanted to thank everyone for their well-wishes and support! I really appreciate the positive vibes … thank you!!!  Here’s a little bit of an update on how things are going and my thoughts about race day, as well as my goals.

I did Ironman Hawaii for the first time as a 22 yr. old back in 1991, accompanied by my Dad and sister.  Back then, Ironman was still very much a fringe event in the world of endurance sports with only a handful of Ironman distance races throughout the world. Flash forward 20 years and Ironman is an internationally known brand and a huge commercial entity generating Millions and Millions of dollars in revenue.  My, how times have changed!

After 1991, I went on to do Ironman Kona six more times and carved a unique career out of the sport as a coach and athlete.   Needless to say, the sport and this event in particular means a lot to me and I feel it’s an honor and a huge privilege to be able to toe the line again 20 years after my first time…. This time as a masters athlete.

Many have asked me about my goals for the race.  Well, my first goal, as always, is to finish without needing medical attention.  In fact, Hope, my 7 yr. old, asked me on the phone from Tucson to try not to get hurt.  She apparently still remembers my mangled body and broken bones as a result of crashing at the Leadville 100 Mountain Bike race last year. I told her not to worry….that daddy would be fine.  She was happy to hear that.

My second goal is to be within 10 minutes of my time in 1991, when I was a young 22 yr. old buck.   That time was 9:19 and breaks down to approximately a 1:03 swim (2.4 miles), 5:10 bike (112 miles) and 3:05 run (26.2 miles).  Although I noticed another gray hair this morning, it would be awesome to try and defy age by beating my former self! I think it’s a possibility. Even though I’m not as physically capable 20 years later, I know I’m a smarter racer.  In addition, back in 1991 I raced on a road bike with clip on aerobars, changed clothes during each transition and supplemented my sodium by eating salt encrusted powerbar chunks. Technology has come a long way!

Also, now I race for a time as my strategy, not to ‘win’.  Ego and the desire to win seem to drive many of the younger athletes, especially testosterone powered males.  That makes for a long day on the race course for many as they “Burn their matches” early out on the Queen K and then blow up in spectacular fashion. I know… been there, done that.  Nowadays, I try to focus on staying within myself, doing my own race and being steady all day long.  If the day goes well, I hope to hit the following time goals on this historically difficult race course.

Swim:  1:05-1:08

Bike:  5:10 – 5:15

Run:  3:10 – 3:15

Transitions 5-7 minutes

If I can deliver upon these time goals, I’m pretty close to my 1991 time of 9:19 … 9:30 ish! :)

My third goal, or “perfect day” goal is to podium with a sub-9:15 time.  I think I have the engine to do it, given my recent results over the past two seasons, if everything goes perfectly well.  The masters division is incredibly competitive this year with several former pros toeing the line, so it’s possible that a good day will enable one of the old guys to crack the 9 hour barrier.  We’ll see very soon!

In any case, it’s incredible to be here again after investing so many years competing here in the 1990’s.  Although I’ll be incredibly anxious and nervous before and during much of the race, I’ll also be smiling a lot with thankfulness and gratitude for the ability, good fortune, support from my family and friends (Jen, thank you!) and good health to still be participating in this unique sport at this level for so many years. 

I wish everyone doing the 2011 Ironman Kona good luck and to finish in good health.  3-2-1 GO!!

Thanks,

Troy

Troy Jacobson is the creator of the Spinervals Cycling series, official coach of Ironman and the head triathlon coach for Life Time Fitness. Learn more at www.coachtroy.com

Improve Your Cycling Efficiency to Ride Faster

"Efficiency and energy conservation are keys to faster cycling." 

Have you ever experienced riding behind an accomplished road cyclist or mountain biker and marveled at the smooth, effortless and fluid manner in which they pedal the bike? As with anything in life, those who excel in a particular area make it look "easy," and we tend to forget the hours and hours of time and effort that went into perfecting their craft.

To the average person, pedaling a bike might seem like an activity that requires little skill or technique development. This is far from the truth, however, for the competitive cyclist or triathlete who depend on efficiency and energy conservation in order to generate maximum velocity at the lowest possible metabolic cost.

As with any skill set, the more you practice good form and technique and ingrain those movement patterns into your neuromuscular pathways, the more you are likely to perform at a higher level on race day. There are several things to think about when the goal is to improve your cycling efficiency. I've listed a few of them below for your consideration.

1. Bike Fit: The lightest, coolest and most expensive bike on the block doesn't mean a hill of beans if it doesn't fit you properly. Saddle height, fore and aft position, reach to the handlebar, cleat position on your shoes and even crank length will all play a factor in your pedaling efficiency.
     
2. Aerodynamics vs. Power: This is an age old question that all triathletes must deal with at one time or another. Cycling fans might remember Miguel Indurain (i.e. "Big Mig") time trialing in the TDF(Tour de France) on his steel Pinarello bike almost looking as if he was sitting upright on his aero bars. On the other end of the spectrum was Hour Record Holder, Chris Boardman, the creator of the now-banned "superman" position, which stretched him out on the aerobars as if he were flying, cutting a hole in the wind while low to the ground. Big Mig chose to produce more power instead of trying to get his 6'2" frame lower to the ground in an aerodynamic tuck; whereas Boardman leveraged his smaller stature and flexibility to maximize his aerodynamics. During your bike fit, determine what's best for you in terms of power output and comfort or aerodynamics.
     
3. Cadence Range: Let's face it... some athletes are "mashers" and some are "spinners." Research shows that most inexperienced cyclists tend to pedal bigger gears at lower cadences in contrast to more experienced riders who tend to pedal at higher cadences (85-95 RPM or Revolutions Per Minute). Former TDF champ and Team Telecom Rider, Jan Ullrich of Germany, was famous for mashing a huge gear-inch as he blasted to 30+ mph average speeds during Time Trials, earning him the description as a "Diesel Engine." Seven-time TDF winner, Lance Armstrong, proved that riding with an exceptionally high cadence of 100+ RPM was a good way to race a bike and win. Different athletes, different riding styles. I encourage most athletes to find a middle ground and typically, a cadence range of 80-90 RPM works best as a "sweet spot."
     
4. Drill, Drill, Drill: Perfect practice makes perfect. Every time you go out for a ride, think of good form. Focus on a fluid pedaling action with a relaxed upper body and a flat back. As the road tilts up or as you ride into a head wind, think about pulling back and up a little more, using the entire pedal stroke, which serves to unweight the opposing leg. Allow for your knees to track naturally over the pedal spindle and not to splay out. Incorporate high cadence drills of 20-30 seconds at 110+ RPM into your weekly training plan. Get very comfortable riding on your aerobars for hours on end.

I encourage every serious cyclist and triathlete to invest time and energy into improving their technique and efficiency by using the ideas listed in this article. You'll be very pleased with the results come race day!

Train smart,

Coach Troy

For several excellent indoor trainer cycling workouts designed to improve skill and technique, check out www.spinervals.com and in particular, Spinervals 38.0 - Develop Technique and Power

Life Time Chicago Tri Race Report | Add this race to your Bucket List!

Getting ready to enter the water in Wave #46 with
Female and Male 25-29 age groupers at the 2011
Life Time Chicago Tri!

The 2011 version of the Life Time Chicago Triathlon is in the record books.  I had the opportunity to race it this year, the first time since 1994, and wanted to share my experiences and thoughts in this race report.

About 8500 people competed in the event, including an Olympic distance race (1 mile swim, 25 mile bike, 6.2 mile run), a sprint distance (.5 mile swim, 15 mile bike, 5K run) and even a kids tri.  Taking place in downtown Chicago along Lakeshore Drive, the venue is amazing as you race with Lake Michigan on one side and the cityscape on the other.  Athletes from around the world come to experience the world class event as well as the world class city.

The Olympic Distance is part of the Life Time Triathlon Series, the Race to the Toyota Cup, and is stop number five in the 7-series race. It attracts the very best professional and amateur athletes in the sport as they compete for money and prestige.  The largest in the series with 8500+ athletes, it’s also one of the largest triathlons in the world. (www.chicagotriathlon.com)

One of the many highlights of the weekend is the expo, which takes place on Friday and Saturday at the Chicago Hilton.  One of the largest consumer tri-expos anywhere, it’s a great opportunity to get great deals on tri-related gear and to speak with manufacturers reps and other industry insiders. 

I decided to race Chicago as a tune up for Kona.  Due to some personal issues and nagging, minor injuries, I hadn’t been able to race as often as I would have liked this summer, so this was my last chance to get rid of some “race rust”  before toeing the line in Kona in early October.  I was excited to race again and test the legs in competition.

About a week before the race, I got an email from Life Time Fitness’ PR department ace, KJ, that they wanted me to do a live interview for the local Chicago ABC affiliate at 8:50 am on race morning at the swim start.  This meant that I’d have to be bumped from the elite division start at 7:20 am to wave 46, combining 25-29 yr old men and women, at 9:20 am.  I knew the course would be very crowded at that time and race conditions would change, but duty called and I had to put my own personal race goals to the side in support of my employer.  After all, Life Time Fitness has 9 health clubs in the Chicago market and owns the race series… I was more than happy to contribute in any way I could and do my part.

All bikes needed to be racked before the Sprint race started at 6 am, and that meant you had to have your bike set up and vacate the transition area by 5:45 am.  8500+ bikes in one transition area is an amazing sight to see!  After racking my Kestrel 4000, I went back to my hotel room to relax a bit before my interview was to take place at 8:50 am.

The weather conditions on race morning proved to be challenging. While the temperatures were great (mid-70’s) with clear sunny skies, the waters were very rough due to high winds, which also affected the bike leg.  After my 3 minutes of fame on ABC Chicago, I quickly slipped into my TYR wetsuit and stood in the corral with my wave, wave 46/ Men and Women AGE 25-29.  One of the women looked at me, probably wondering to herself, “What’s this old dude doing here?”, and said to me, “Don’t be rough with us girls.”.  I smiled and then responded politely, asking her not to be rough with me.

Lake Michigan was like a washing machine as waves went off like clockwork every 4 minutes.  At the gun for my wave, I went out pretty hard to try and establish position quickly. The swim takes you along the sea wall, so your spectators can walk by you as you make your way along the course. I could see Jen and Stacy Keifer of Keifer Swim Wear, female overall winner of the sprint race, cheering me on. 

Being in wave 46 was a bit of a challenge for me, as I anticipated it would be.  Even in the swim , by far my weakest leg, I had to swim over, under and through (two head on collisions) seemingly dozens of slower swimmers from the waves in front of me.  It was brutal and I’m sure that, along with the current and choppy waters, did nothing to speed up my swim time.  In any case, it is what it is and I exited the water to run the 450 yd. sprint to T1 where I quickly found my bike among the masses.

The 40K bike takes you on the inner lanes of Lake Shore Drive and is quite interesting.   Most of the road is newly paved, making for comfortable and fast riding, with only a few exceptions and rough areas with potholes.  Contrary to other USAT sanctioned events, here you ride to your left and pass on the right.  Many people on the course followed this rule loosely, and I found myself yelling “on your right”  literally hundreds of times, usually thanking people as they moved over and I rode by.  On a couple dangerous occasions, the rider must have thought I said “move right” and started to nudge me into Lake Shore Drive Traffic … scary.   And once, as I rode past an athlete and courteously cautioned her, "on your right", she yelled after me, “F-you, A-hole”!  I rode away from her as fast as I could!

Stiff cross winds, head winds and weaving in and out of other riders made for a challenging bike ride and I was happy to enter T2 unscathed in about 1 hour. I was also happy to have not witnessed any crashes by my fellow competitors.  I found my rack in the far reaches of the huge transition area and headed out on the 10K run.

It was starting to heat up a bit, but it was still comfortable, especially compared to Tucson weather.  I often wondered what it would have been like to start early in the day with the elite wave. In any case,  I felt strong on the run, but again found myself weaving in and out of other competitors through some of the narrow paths of the run course, encouraging some of the athletes who looked like they were having some difficulty.   I had my heart rate monitor on and was pleased with my effort as I was tagging a steady 5:50 / mile pace with a HR of 165-170.  I also took a moment or two to enjoy the incredible crowds and views of the water and the city… amazing!

Once I crossed the finish line, I was happy with my effort and quickly found Jen waiting for me.  We had a bite in the VIP area, said hello to the JANUS and other Life Time Fitness folks and enjoyed watching and cheering for other athletes finishing on a gorgeous yet challengin Chicago day.  My motor ran well that day, and despite not racing with the elite wave early in the morning, I was pleasantly surprised by finishing 6^th Elite (time adjusted), posting the fastest amateur bike split and 4th fastest run of the day.  Yipppeee, Mission accomplished…. Race Rust is gone!

I want to congratulate the many first timers out there for taking the plunge into the choppy Lake Michigan and finishing the race.  And hats off to the top pros in the race to the Toyota Cup who showed us how fast people can really go.  Well done!

The Life Time Chicago Triathlon is a race that every triathlete needs to put on their bucket list.  Racing in a major U.S. City is a great experience and really makes you appreciate the logistical challenges encountered by the race organizers.  For the experienced triathlete, it’s a great race to challenge yourself against top level competition and for newbies, it’s an awesome opportunity to enjoy a big city triathlon experience.  Put it on your calendar for 2012 and I'll see you there. (Register and get more info at www.chicagotriathlon.com)

Train Smart, 

Coach Troy

Coach Troy is the Head Triathlon Coach for Life Time Fitness. To learn more about Life Time, visit www.lifetimefitness.com. 

Don't Forget the Quality Work - Workout Ideas for your 70.3

IM 70.3 racing blends the need for both speed and endurance.  In many ways, an IM 70.3 training program will resemble that of an Olympic distance one, with the possible exception of longer “long days” and an extended aerobic endurance base period.  In any case, incorporating shorter and faster workouts each week for speed development is a key to IM 70.3 success. Here are a few speed workout ideas for you to try.

Swim Workout

1.2 Miles is pretty darn close to the 1.5K’s you’ll swim in an Olympic distance race.  For most age group athletes, consistent workouts in the 2000-3000 Meter range will suffice. Here’s a good one combining some tempo work for strength and sprints for power.

(All swims are freestyle unless described as ‘choice’, in which you can do whichever stroke you wish.)

Warm up

200 choice

4x50 build @ 1 min.

4 x50 drill (your choice of drill)

Main Set (repeat two times)

200 steady pull w/small hand paddles

4 x 100 steady tempo @ 10 sec. rest

4x50 fast swim @ 20 sec. rest

Cooldown

100 kick w/ board (no fins)

200 choice

Bike Workout

I’m a huge fan of doing quality bike workouts on the trainer. 45 minutes to 1 hour of focused quality work is more valuable than hours of “junk” road mileage, in many instances. Try this workout as your weekly quality session in order to improve your power output over 56 miles.

Warm up

5-10 minutes

3 x 30 sec. ‘hard’ @ 30 sec. rest

Main Set

5x4 min. tempo (choose a gearing to ride at 80 rpms at or near your threshold power and/or HR) @ 1 min. rest

5 x 15 sec. power sprints (heavy resistance and near maximal power) @ 1 min. rest

Cooldown 5-10 minutes

Run Workout

Treadmill training, like bike training on the fluid trainer, gives you the ability to maximize your workout time while also helping to avoid the pitfalls of pounding your body on the asphalt. 

Warm up

10 minutes of jogging pace at 2% grade, then do 4 x 30 sec. ‘striders’ (increase speed) @ 30 sec. rest

Main Set

8 x 90 sec. (3% grade and at 5K pace) @ 1 min. rest

Cooldown for 10 minutes of easy jogging

While these workouts described above are simple, they are very effective and will add the much needed speed development component required for successful IM 70.3 racing as you build your overall mileage.  Give it a try and good luck at your next race!

Train smart,

Coach Troy

Coach Troy Jacobson is the Official Coach of IRONMAN. In the mid- late 90’s, he won several well-known Half Ironman distance races including Eagleman, Vineman and Buffalo Springs Lake Triathlon. Learn more at www.coachtroy.com or for his indoor cycling workout videos, visit www.spinervals.com

My Report: Spinervals Taping featuring Ray Lewis | EPIC!

Wow!  In my 15+ years of exercise video production, I’ve never had an experience like I did this past weekend with the video taping of two new Spinervals Team Sports Performance workouts with Ray Lewis. 

First, a little background.  Ray Lewis (his Official Website, THERL52Group.com) is a Super Bowl MVP and multi-time All Pro linebacker for the Baltimore Ravens who will undoubtedly go to the Hall of Fame as one of the best defensive players in the history of the NFL. Even as he nears the end of his career now in his mid-30’s, he’s still revered as one of the best in the league and is the leader and soul of the Raven’s football team.   Ray’s level of stardom and admiration in Baltimore and with football fans throughout the country is that of a rock star.

I grew up playing football since the age of 10 through my freshman year in college, so I’ve always loved the game and I follow it as much as time allows.  I’ll never forget when the Colts left Baltimore in Mayflower trucks for Indianapolis in the dead of night when I was a kid.  That was a sad day.  I think that if I had not discovered and fell in love with the sport of triathlon, I would have pursued a career as a football coach.

Starting the first workout with Ray at Under Armour.

The story goes that Ray has been using Spinervals workouts as part of his off-season conditioning program and was seeing the results he wanted.  So, when the unique opportunity presented itself to have one of greatest players of the game take part in a Spinervals video project, I wasn’t about to pass it up. As they say, when opportunity knocks, you'd better be prepared to answer the call.    After a few conference calls and meetings with Ray’s business partners and agent, Marc Rosen, we quickly set a date to shoot in July, prior to the start of training camp for NFL teams.  I am humbled by this because a star athlete like Ray can work with whomever he wants.  It's an honor to me that he chose Spinervals and further validates the benefits of intense indoor cycling workouts for all athletes.

The location chosen was the headquarters of performance apparel company, Under Armour (Official Website, http://www.underarmour.com/).  Another incredible Baltimore success story, Under Armour is one of Ray’s sponsors and features him in many of their iconic commercials, including the slogan, “Protect this HOUSE!” 

The casting of the athletes for the videos were handled by a long time friend and former pro-cyclist, Kristy, and her business partner, Greg, a former NFL player and U.S. Olympic Bobsledder.  They recruited some former professional athletes, including former NBA star Gheorghe Muresan and former Baltimore Oriole, Michael Young, in addition to local high school and collegiate team sport athletes (LaCrosse, Football, Basketball, etc.).  We even had a top Fitness Competitor and Raven Cheerleader in the videos to cover more athletic pursuits. And, of course, we had a few road cyclists and triathletes involved to stay true to our roots, competitive endurance sports training.

The day of shooting was flawless, as usual.  My production group included Mark Gambo and his crew at Jomar Productions, Torrence, Nancy and Heather. We have exercise video making down to a science … as I guess we should after 15 years and over 70 titles! J

I had not met Ray before the morning of the shoot.  He arrived with an entourage of people including his fiancé, personal assistant and personal chef/nutritionist.  He has an aura and a special presence about him that is apparent as soon as he enters a room.  People stared as their football hero got ready to mount his LOOK carbon bicycle attached to the green Kurt Kinetic Fluid Trainer as other athletes got on their own bikes or SPINNER NXT's. He graciously and very genuinely posed for pictures and signed autographs before and after the video tapings.

Coaching Ray through a tough set of intervals.

Ray started using Spinervals videos and added cycling to his legendarily intense training regimen about 1 year ago.  He is known as one of the hardest working athletes in the sport, training 6 hours a day, 6 days a week in preparation for the football season.  He likes Spinervals for the interval training, and saw how workouts like them can benefit team sport athletes, typically concerned more with short burst explosive power and speed than with endurance.  In a way, he’s a visionary, and looks beyond traditional training in the Strength and Conditioning field for team sport athletes. He believes that his hard training on the bike has helped his speed, power and stamina and that’s why he wanted to get together with me to let other Team Sport athletes know of his discovery.  Spinervals Team Sports Performance workouts will help take speed and strength athletes to new heights of success and Ray is creating this path.

Once on the bike, I was immediately impressed by his pure athleticism.  Here was a man of incredible speed, size (6’1”, 250 lbs) and strength and during the first set of high cadence leg speed drills, he was smooth and steady, spinning his legs at over 130 rpms.  “Awesome!”, I thought to myself… “he truly does “get it”.   You should have seen how the bike frame seemed to twist and bend at times when he performed high power intervals… frightening. 

The two workouts are about 50-60 min. in duration and feature a warm up,  a technique set, an anaerobic threshold set and a power/speed development set.  A gradual progression, intensity builds throughout the workout.  As anyone knows who does my workouts, I really get into it during the hard sets. I think that comes from my football background where emotions and intensity are so important, as opposed to patience and ‘holding back’, as in endurance sports.  In any event, during the hard sets when I was getting into it and talking about ‘heart’ and ‘focus’ and ‘paying the price to win’, Ray was getting into it too.  He’s a born motivator and we were playing off of each other’s emotions and intensity. His intensity, and that of the other athletes, was incredible and it gave me goosebumps with each hard set.  I felt like I was in the huddle with Ray getting ready to defend a  4^th and goal with one yard to go for a TD in the 4^th quarter.  My adrenaline was spiked so high during those sets, I can’t describe the feeling in words! I hope you can ‘feel it’ when you do the workouts.  Here's a sample video of his intensity on the field, 

Thanks goes out to my long time sponsors and partners, Life Time Fitness, SPINNING, Kurt Kinetic and FORD for their continuing support.  And thanks to Under Armour and GARMIN for their help in making this a reality.  Finally, thanks to the professional team at RL52, including Ray Lewis, Marc, Greg, Kristy and Laura... as well as the athletes who took part in the workouts. Awesome job!

Look for these new videos to be released in Fall 2011.

Train smart,

-       Coach Troy
p.s. for more pics from the video taping, please visit SPINERVALS on Facebook

Spinervals supports our Wounded Warriors | Team 4MIL

In the spring of 2010, we produced a set of Spinervals Videos in Annapolis, Maryland (Spinervals Volumes 36, 37 and 38) featuring members of Team 4Mil.  Team 4Mil is a group of active and retired military, representing each branch of the U.S. Armed Forces, racing in the RACE ACROSS AMERICA (RAAM) to raise awareness and money for the Wounded Warrior Project.  A percentage of revenues generated from the sales of these videos are donated to their organization in support of this worthy cause.  They recently won the Armed Forces Cup at the 2011 RAAM!


We are proud of this team and honored to support their efforts in helping our Wounded Warriors.  For more information about the Spinervals videos starring these athletes, click HERE.  
--------------


LETTER FROM TEAM 4MIL


Dear Troy,


Please pass on to your Spinervals and Lifesports team that, in large 
part, because of the generous support of your company, Team 4Mil was 
successful in completing our 2011 Mission. Spinervals revenue from 
the Warrior Edition has helped our finances and our ability to bring 
two wounded warriors on to the crew this year and additionally plan to 
field a team of WW for 2012 in either a mixed or fully comprised team. 
Please accept our sincere thanks on behalf of the entire Team 4Mil 
family--2011 Mission Complete! Our team of military serviceman 
competed with integrity and passion--we indeed helped define a "new 
normal" for our wounded warriors. If you have the time, please check 
out the brief photo essay (http://tinyurl.com/3rfdv4k) put together by 
our media Team 4Mil member, Bruce Buckley.

Thank you for helping us "Keep the Warrior Spirit Alive!"

.....

To our Team 4Mil Sponsors and Supporters,

Team 4Mil Wins the 2011 Race Across America (RAAM) Armed Forces Challenge Cup

Team 4Mil, an 8-person racing team, completed the 30th anniversary 
RAAM, in a blazing time of 5 days 12 hours 5 minutes (22.6 mph), won 
the 2011 Armed Forces Challenge Cup, and finished second overall. 
The team of 8 racers and 21 crew, which included several wounded 
veterans who accounted for four Purple Heart Medals, was successful in 
returning the Armed Forces Cup to the United States from the United 
Kingdom and is proud to have successfully competed in the largest and 
most competitive field of racers ever assembled to compete in RAAM's 
challenging and majestic 3000 mile course.

RAAM's Race Director, George Thomas proclaimed, ?Team 4Mil is the most 
organized squad of racers this event has ever seen?, as lessons 
learned from 2010 demonstrated that planning, training, and execution 
are key to a successful completion of the world's most challenging 
endurance race. By all accounts, Team 4Mil exceeded its objectives by 
enhancing a strong support network of financial contributors and 
product sponsors who align with the team's goals that support US Armed 
Forces participation in RAAM and support rehabilitative activities for 
our wounded veteran population. We recognize that without your 
support, we could not operate as a 100% volunteer organization. Your 
support helps us to empower our wounded veterans to "a new normal.? 
Thank you for your contribution and we look forward to expanding the 
team's activities in 2012.

In advance of the publication of our 2011 photo-journal, which is 
anticipated by October 2011, please enjoy an introductory digital 
presentation composed by Team 4Mil member Bruce Buckley. The link is: 
http://tinyurl.com/3rfdv4k

If you have any questions, please don't hesitate to contact our 
president at dan@team4mil.org or our racer captain at 
weinsteinjames@yahoo.com

Sincerely,

2011 Team 4Mil